Workout Of The Day Lists-NAVY SEALS
Workout Of The Day Lists-NAVY SEALS
Workout Of The Day Lists-NAVY SEALS
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<strong>Workout</strong> of the <strong>Day</strong> <strong>Lists</strong> NavySeals.com<br />
100 - 50<br />
100 x 6 = pain<br />
300<br />
4 Miles of Fun<br />
Alex<br />
Are We <strong>The</strong>re Yet?<br />
Bravo Zero<br />
Bravo Zero v2.0<br />
WOD's Posted to www.NavySeals.com<br />
• Thrusters 85lb<br />
• Box Jumps<br />
• Push-ups<br />
• Squats<br />
• 1 mile Run between sets<br />
• 100 Wallball<br />
• 100 Push-ups<br />
• 100 Box Jumps<br />
• 100 Thrusters 55lb KB<br />
• 100 Sit-ups<br />
• 100 Kettlebell Swings 55lbs<br />
• 25 Pull-ups<br />
• 50 Deadlift 135lb<br />
• 50 Push-ups<br />
• 50 Box Jumps 20"<br />
• 50 Knees to Elbows<br />
• 50 KB Swings 1.5 pood<br />
• 25 Pull-ups<br />
Warm up: 50 double Unders, or 400 singles (jump<br />
rope). 50 lunges each leg. 100 sit-ups.<br />
Pood = apx 36lbs<br />
• 50 Pull-ups<br />
• 1 mile Run<br />
• 50 Push-ups<br />
• 1 mile Run<br />
• 50 squats<br />
• 1 mile Run<br />
• 50 Burpees<br />
• 1 mile Run<br />
400 meter Run then 3 Rounds of:<br />
• 20 Wallball 20lb 10' target<br />
• 25 KB Swing 50 or 55lb<br />
• 30 Box Jumps<br />
• 35 Sit-ups<br />
1 mile Run then 3 Rounds of:<br />
• 20 Pull-ups<br />
• 25 Push Press 65lb<br />
• 30 Push-ups<br />
• 35 Flutter Kicks<br />
• 400 meter Run<br />
Endurance Stamina<br />
• Dumbell snatch each side 35lbs<br />
• Box Jumps<br />
• Thrusters 75lbs<br />
• Pull-ups<br />
• 3 Mile Run<br />
<strong>The</strong>n Complete 5 Rounds of:<br />
• 10 Thrusters 110lbs<br />
• 30 KB Swings 55lbs<br />
• 10 Thrusters 110lbs<br />
• 30 KB Swings 55lbs<br />
• 400 meter Run<br />
Do 100 of all four exercises, then run 1 mile.<br />
then do 50 of each.<br />
For time<br />
Kipping pull-ups ok. ensure proper set-up<br />
(silverback) with deadlift before each lift..don't<br />
rush the DL and risk injury. Knees to Elbow<br />
(KTE): from a hang position on the bar, elevate<br />
your knees to your armpits, or elbows, in that<br />
order. slight kipping motion ok. Ensure good<br />
hip extension on the KB swings, and bring ball<br />
above forehead<br />
For time<br />
Warm up: 1 mile jog, 5 x each station in the<br />
workout (warm-up 5 of each exercise in the "3round<br />
sets" so 5 wall ball, 5 KB swings, 5 box<br />
jumps, 5 sit ups, etc.) Flutter kicks are 4count.<br />
Warm-up / Preparation: PST lite: 1.5 mile<br />
run for time. max pull-ups, push-ups and situps<br />
in 2 minutes<br />
100 Each. Break up the sets any way you<br />
would like...straight through would be burly<br />
5 rounds for time
Bullet Proof<br />
Burpee-Hell<br />
Connor<br />
Dead Ringer<br />
Death by Bar-bell<br />
Deck of Cards (version 1)<br />
Dick Draeger<br />
Embrace the Suck<br />
Fight Gone Bad v2.0<br />
Fran Gone Bad<br />
Frantenque<br />
Frelen<br />
Strength, Stamina<br />
• Pull-ups<br />
• KB Swings (55lb)<br />
• Burpees<br />
• 1 mile Run<br />
• 50 Burpees<br />
• 1 mile Run<br />
• 50 Burpee-Pull-ups<br />
• 1 mile Run<br />
• 50 Pull-ups<br />
• 5 Deadlift 65lbs<br />
• 5 Hang Power Cleans 65lbs<br />
• 5 Front Squats 65lbs<br />
• 5 Push Press 65lbs<br />
• 5 Back Squat 65lbs<br />
Strength, Stamina<br />
• Dead Lift 225lb<br />
• Ring Dip<br />
• Burpees<br />
• 15 Deadlift 135lbs<br />
• 12 Hang Power Clean 135lbs<br />
• 9 Front Squat 135lbs<br />
• 6 Push Jerk 135lbs<br />
• Hearts = Burpees<br />
• Diamonds = Mountain Climbers<br />
• Spades = Flutter Kicks<br />
• Clubs = Sit-ups<br />
• Jokers = 400m Run<br />
• Push Press 75lbs<br />
• Ring Dip<br />
• Burpees<br />
• Sumo Deadlift High Pull 75lbs<br />
• 5 Thrusters 95lbs<br />
• 7 Hang Power Clean 95lbs<br />
• 10 Sumo Deadlift High Pull 95lbs<br />
• 20 Wall Ball (20lb)<br />
• 20 SDHP 55lbs<br />
• 20 Box Jump 24"<br />
• 20 Push-Press 75lbs<br />
• Row for 20 calories<br />
• 90 secs Max Effort Thrusters (M95lb, W65lb)<br />
• 90 secs Max Effort Pull-ups<br />
• 90 secs Max Effort Burpee Box Jumps, minimum<br />
20"<br />
• 60 secs Rest<br />
21-15-9<br />
• Thrusters 95lbs<br />
• Pull-ups<br />
<strong>The</strong>n run 10k for time<br />
• Thruster 95lbs<br />
• Pull-up<br />
• 50lb Kettlebell Swing<br />
• 400 meter Run<br />
50, 30, 20<br />
For time<br />
Max rounds in 20 mins<br />
21-15-9<br />
5 Rounds for time.<br />
Flutter kicks and mountain climbers are a 4<br />
count<br />
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of<br />
each exercise<br />
20 mins as many rounds as possible<br />
Warm-up/Prep: 1 Mile Run<br />
4 Rounds - 1 min rest between each round.<br />
3 Rounds for Time: <strong>The</strong> structure of this<br />
workout is identical to Fight Gone Bad. Rotate<br />
from exercise to exercise after each 90 second<br />
interval. Each repetition counts towards<br />
overall score.<br />
For time<br />
21-15-9 reps, for time
Frindy<br />
Invictus<br />
Jingle Jangle<br />
Ladder of Death<br />
Man Maker<br />
Monsoor<br />
Michael Anthony Monsoor was a U.S.<br />
Navy SEAL killed during the Iraq War<br />
and posthumously awarded the Medal<br />
of Honor. On September 29, 2006 an<br />
insurgent threw a grenade onto a<br />
rooftop where Monsoor and several<br />
other SEAL and Iraqi soldiers were<br />
positioned. Monsoor quickly smothered<br />
the grenade with his body, absorbing<br />
the resulting explosion and most likely<br />
saving his comrades from serious injury<br />
or death. Monsoor died 30 minutes later<br />
from serious wounds caused by the<br />
grenade explosion<br />
20 minutes to complete:<br />
Fran<br />
21-15-9<br />
• Thruster 95lbs<br />
• Pull-up<br />
<strong>The</strong>n:<br />
Cindy<br />
• 5 Pull-ups<br />
• 10 Push-ups<br />
• 15 Squats<br />
Intensity<br />
• 800 meter Run<br />
• 21 Press 95lbs<br />
• 800 meter Run<br />
• 21 Push Press 95lbs<br />
• 800 meter Run<br />
• 21 Push Jerk 95lbs<br />
• 800 meter Run<br />
MetCon<br />
• 8 x 25 yard sprints, 10 seconds rest between<br />
<strong>The</strong>n: AMRAP 30 minutes:<br />
• 7 Handstand Push-ups<br />
• 14 Pull-ups<br />
• 21 Wall Ball 20lbs<br />
Finish with 8 x 25 yard sprints<br />
• Thrusters 65lbs<br />
• 10 Pull-ups<br />
Mental Stamina<br />
• 10 Man Makers (35lb dumbell)<br />
• 45 walking lunges w/ 20 pushups at # 15, 30 and<br />
45<br />
• 20 Knees to Elbows<br />
• 800 meter Run<br />
MetCon Core<br />
With a 20lb vest, pack or body armor<br />
• 800 Meter Run<br />
• 20 SDHP w/ 70lb KB<br />
• 20 Burpees<br />
• 100 yard farmer carry w/ 2 x 70lb KB<br />
• 40 sit-ups<br />
Start the clock and get to work on Fran. Upon<br />
completion, note your time, then continue with<br />
AMRAP (as many rounds as possible) of Cindy<br />
until you end at 20 minutes.<br />
Warm-up/Prep: Front Squat Work<br />
Front Squats do a 1-1-1-1-1- build starting at<br />
moderate weight to warm up and building to<br />
20lb below previous 1 rep max. <strong>The</strong>n do 1 rep<br />
at 5 lb increments until you exceed your<br />
previous max (assuming you can).<br />
<strong>The</strong> Intensity phase is compliments of our<br />
friends at CrossFit Invictus in San Diego.<br />
Invictus means "unbreakable" and is the root<br />
word of Victory and Invincible.<br />
Warm-up/Prep: 100 Squat<br />
Work at maximum intensity but maintain<br />
proper form for HSPU and Wall ball. If you<br />
need to scale HSPU, use a box and place your<br />
feet on the box, pike your back so that your<br />
push-up is vertical with head to ground<br />
Ladder is descending for thrusters only.<br />
Starting with 25, then 20, then 15, 10, 5, then<br />
10, 15, 20 and ending at 25. Do 10 pull-ups<br />
between each set of thrusters. Try to do<br />
unbroken sets of both thruster and pull-ups.<br />
Get into the habit of only resting for 3 breath<br />
cycles between broken sets<br />
Warm-up / Preparation: 25 Burpees<br />
5 Rounds for Time. If you have more than one<br />
guy, then do this as a team WOD with the<br />
team moving as fast as the slowest man. That<br />
means the gazelle will need to do extra work,<br />
not stand around, while the slow-poke finishes<br />
his man-makers, etc. A man maker is a<br />
renegade row, followed by full dumbell squat<br />
clean thruster. Awesome grind workout<br />
4 Rounds For Time. Think of Michael's last<br />
mission before starting this WOD. He had to<br />
run, lift heavy gear to his sniper hide site, carry<br />
shit, and he used his core to shield his<br />
teammates from harm. This WOD is, in a<br />
feeble manner, trying to simulate some of the<br />
pain and suffering so we can connect with him<br />
for a moment. Michael is a true American hero<br />
and a total stud - a man we honor and are,<br />
quite frankly, in awe of
Peak Experience<br />
Prisoner of War<br />
Ruck Suck<br />
Rumble<br />
Run 600<br />
Running with Angie<br />
Running with Angie v2.0<br />
Running with Angie - Mod 1<br />
(Angie is in a Bad Mood)<br />
Endurance<br />
• 10 Burpees<br />
• 20 Pull-ups<br />
• 30 KB swings (55lb)<br />
• 40 Wall Ball (20lb)<br />
• 50 Sumo-Dead-Lift-High-Pull (70lb)<br />
When all rounds are completed Run 2 miles<br />
• 400 meter Run<br />
• 100 Thrusters 45lb<br />
• 100 Push-ups<br />
• 400 meter Run<br />
• 100 Pull-ups<br />
• 100 Sit-ups<br />
• 400 meter Run<br />
LSD / Mental Toughness<br />
1. If you have time (a lot - 5 hours), then do 14 Mile<br />
Hump w/ 20-40lb weighted backpack<br />
2. if time is not on your side, then do 6 mile run with<br />
20lb backpack, and stop every mile to do 25 x squats,<br />
pushups, and back-pack thrusters.<br />
• Box Jumps 26"<br />
• Push Press 65lb<br />
• Deadlift 185lb<br />
• Kettlebell Swing 50lb<br />
• 1 mile Run<br />
• 50 Wall Ball (20lbs ball / 10' target)<br />
• 50 Double-unders (or 200 singles)<br />
• 50 Sumo Deadlift High Pull 65lbs<br />
• 50 Push-ups<br />
• 100 Pull-ups<br />
• 1 Mile Run<br />
• 100 Push-ups<br />
• 1 Mile Run<br />
• 100 Sit-ups<br />
• 1 Mile Run<br />
• 100 Squats<br />
• 1 Mile Run<br />
• 2 mile Run<br />
• 50 of: Pull-ups, Push-ups, Situps, Squats<br />
• 2 mile Run<br />
• 50 of: Pull-ups, Push-ups, Situps, Squats<br />
• 1 mile Run<br />
• 100 Pull-ups<br />
• 100 Push-ups<br />
• 2 mile Run<br />
• 100 GHD Sit-ups<br />
• 100 Star Jumpers<br />
• 1 mile Run<br />
Warm-up / Prep: 3 rounds: 10 x Kettle Bell<br />
Swing, 10 x KB Thrusters 55lb, 10 x Air Squat<br />
4 Rounds then Run 2 Miles<br />
For time<br />
3 Rounds of 2 mins max reps. Do 2 minutes<br />
box jumps, move immediately to 2 minutes PP,<br />
etc. until you have done 8 minutes continuous<br />
exercise at max capacity. Record # of reps for<br />
each exercise. Rest 2 minutes and repeat.<br />
repeat again.<br />
3 Rounds for time<br />
For time<br />
For time<br />
For time - Substitute Sit-ups if no access to a<br />
Glute Ham Developer. Star-Jumpers are an air<br />
squat followed by a jump off the ground
Running with Fran<br />
Running with Tabata<br />
Run, Squat, Push, Run<br />
Ryan<br />
Seal Adventure Race<br />
Seal Fight Gone Bad-1<br />
Seal Fight Gone Bad-2<br />
Seal Fit<br />
• 800 meter Run<br />
21-15-9 of the following:<br />
• Thrusters (95lb Rx)<br />
• Pull-ups<br />
<strong>The</strong>n<br />
• 800 meter Run<br />
21-15-9 of the following:<br />
• Thrusters (95lb Rx)<br />
• Pull-ups<br />
<strong>The</strong>n<br />
• 800 meter Run<br />
• Tabata Push ups<br />
• 1200 meter Run<br />
• Tabata Wall Ball 20lbs<br />
• 1200 meter Run<br />
• Tabata Squat<br />
• 1200 meter Run<br />
• Tabata Dumbbell Push Press<br />
• 1200 meter Run<br />
• Tabata wieghted sit up 45lbs<br />
• 1 Mile Run<br />
• 30 Front Squat 135lb<br />
• 50 Push ups<br />
• 20 Front Squat 135lb<br />
• 50 Push ups<br />
• 10 Front Squat 135lb<br />
• 50 Push ups<br />
• 5 Front Squat 135lb<br />
• 1 Mile Run<br />
• 10 Wallball 10'<br />
• 20 GHD Sit-ups<br />
• 30 Push-ups<br />
• 40 Squats<br />
• 400 meter Run<br />
Endurance<br />
• Sea Phase: Row 5,000 meters<br />
• Land Phase: Run 3 miles w/ 40lb (vest or<br />
backpack)<br />
• Air Phase: 30 muscle ups, or 120 pull-ups<br />
• 135lb Deadlift<br />
• Kettlebell Swing 1.5 Pood<br />
• Knees to Elbows<br />
• Box Jumps<br />
• KB Swing 40lb<br />
• Sit-ups<br />
• Burpees<br />
• Push Press 65lb<br />
• Mountain Climbers<br />
With 20lb vest / Backpack<br />
• Run 400 meters<br />
• 25 Pull-ups<br />
• 50 push-ups<br />
• 75 sit-ups<br />
• 100 squats<br />
Tabata is 8 rounds, 20 sec on, 10 sec rest.<br />
Score your total reps and total time<br />
For time<br />
5 Rounds for time<br />
Any time under an hour would be a great<br />
show. Don't slack on the row - you should<br />
maintain sub 2:00 per 500 pace. If no access<br />
to a rowing machine, then sub 100 burpees<br />
Every min move from through each of the 5<br />
stations - the clock runs continuously - 1 min<br />
rest between rounds before repeating. 3/5<br />
rounds<br />
Every min move from through each of the 5<br />
stations - the clock runs continuously - 1 min<br />
rest between rounds before repeating. 3/5<br />
rounds<br />
Warm-up / Mental Preparation Turkish Getup:<br />
3 X 5 each side @ 40lb<br />
3 Rounds
Tiffani<br />
<strong>The</strong>rmopylae Run<br />
<strong>The</strong> Grind<br />
<strong>The</strong> Pirates<br />
Thruster Buster<br />
To Hell You Row<br />
Unworthy<br />
• 1 mile Run<br />
• 75 Burpees<br />
• 800m Run<br />
• 50 Thusters 95lb<br />
• 400m Run<br />
• 25 GHD Sit-ups<br />
• 1 mile run<br />
• Run 1 mile<br />
• 25 Pull ups<br />
• 25 Deadlift 135lb<br />
• 25 Push ups<br />
• 25 Box Jumps 20" box<br />
• 25 Knees to Elbows<br />
• 25 Kettlebell Swings 50lb<br />
• Run 1 mile<br />
• 25 Pull ups<br />
• 25 Deadlift 135lb<br />
• 25 Push ups<br />
• 25 Box Jumps 20" box<br />
• 25 Knees to Elbows<br />
• 25 Kettlebell Swings 50lb<br />
• Run 1 mile<br />
• 100 Situps<br />
• 50 Wallball<br />
• 25 Deadlift 155lbs<br />
• 100 Push-ups<br />
• 50 Wallball<br />
• 25 Deadlift 155lbs<br />
• 100 Double-unders/500 singles<br />
• 50 Wallball<br />
• 25 Deadlift 155lbs<br />
Metcon / Strength<br />
• 25 Curtis P's 115lb<br />
• Row 1,500 meters<br />
• Squat Clean Thruster 65lb<br />
• KB swing 55lb (1.5 pood)<br />
• Knees to Elbows<br />
Intensity / Stamina<br />
• Thrusters 115lbs 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1<br />
• Row (meters) 100 - 200 - 300 - 400 - 500 - 600 -<br />
700 - 800 - 900 - 1,000<br />
• 80-40-20-40-80: Squats<br />
• 40-20-10-20-40: KB Swing 1.5 Pood<br />
• 20-10-05-10-20: Pull-ups<br />
Warm up 4 rounds 15 squats, 15 push-ups,<br />
rope climb. Sub 15 pullups for rope climb. Sub<br />
75 regular situps for 25 GHD situps if<br />
necessary. Scale to 75lb thruster if necessary<br />
<strong>The</strong> "300" with running<br />
For Time<br />
Warm-up: 50 burpee pull-ups<br />
3 rounds for time (one for each Pirate killed by<br />
the SEALs). Row fast so you get to shore<br />
before the sniper rounds hit! This will suck.<br />
Recall the Curtis P - Perform a Clean from the<br />
floor, then racked lunge each side, finish with<br />
push-press. That is 1 repetition<br />
30 - 20 - 10 For time:<br />
Warm-up: 100 air squats, 100 push-ups, 100<br />
sit-ups<br />
Do ten thrusters, then row 100 meters. Do 9<br />
thrusters, row 200 meters, 8 thrusters, row 300<br />
meters...all the way to 1 thruster and 1,000<br />
meters<br />
5 Rounds, 1st round looks like 80 Squats + 40<br />
KB + 20 Pull-ups. 2nd Round looks like 40<br />
Squats + 20 KB + 10 Pull-ups. And so on...<br />
Weighted Pull-up Pyramid Do 5 Pull-ups at the following weight: 10-20-30-40-50-60-70-60-50-40-30-20-10
For Time: 3 Rounds<br />
For Time: 4 Rounds<br />
For Time: 4 Rounds<br />
As Many Rounds in: 30 mins<br />
50 - 35 - 20<br />
50 - 35 - 20<br />
<strong>The</strong> Nameless <strong>Workout</strong>s<br />
Endurance<br />
Wear 20lb Vest During WOD<br />
• 50 Squats<br />
• 25 Burpees<br />
• 10 Pull-ups<br />
• 2 Mile Run<br />
Intensity / Power<br />
• Max Body Weight Rep Bench Press<br />
• Max Pull-ups<br />
• 30 Box Jumps 24"<br />
• 400 meter Sprint<br />
MetCon Intensity<br />
• 800m run<br />
• 21 Box Jump<br />
• 21 Deadlift 185lbs<br />
Intensity<br />
• 10 Thruster 95lb<br />
• 15 Pull ups<br />
• 20 KB Swing 55lb<br />
As many rounds in 15 mins of:<br />
• 10 Squats<br />
• 5 Burpees<br />
• 5 Sumo Deadlift High Pull 65lbs<br />
<strong>The</strong>n after 15 mins run 1 mile<br />
Repeat-As many rounds in 15 mins of:<br />
• 10 Squats<br />
• 5 Burpees<br />
• 5 Sumo Deadlift High Pull 65lbs<br />
50 Sumo Deadlift High Pull 50lbs<br />
<strong>The</strong>n perform a reverse order Helen:<br />
21 - 15 - 9<br />
• Kettlebell Swing 50lbs<br />
• Pull-ups<br />
• 400m run<br />
After Helen repeat 50 SDHP 50lbs<br />
• Push Press 65lbs<br />
• Kettlebell Swing 50lbs<br />
• Box Jump 20"<br />
• Push-up<br />
• 400m Run<br />
• Push Press 65lbs<br />
• Box Jump 20"<br />
• Push-ups<br />
• Sumo Deadlift High Pull 65lbs<br />
• Pull-ups<br />
Warm-up: Hydrate, 100 jumping jacks<br />
Strap on the vest or backpack with 2 10lb<br />
weights and hit it hard. This is a good time to<br />
clear your minds and push past the your selfimposed<br />
limitations. Seriously, this is not hard,<br />
just looks like it. If you enjoy this kind of<br />
workout, then you join me in the ranks of the<br />
deranged, but utterly sane<br />
Warm-up: Run 2 miles<br />
Warm-up/Prep: Barbell complex 65lb, 75lb,<br />
85lb, 95lb, 105lb<br />
Barbell complex: 6 reps each, without putting<br />
bar down: Dead lift, upright Row, Hang Squat<br />
Clean, Front Squat, Overhead Press, Back<br />
Squat. Do this for each weight stated. For Core<br />
break into sets of 50 flutter kicks if necessary<br />
As many rounds in 30 minutes<br />
50 - 35 - 20<br />
50 - 35 - 20
50 - 35 - 20<br />
50 - 35 - 20<br />
50 - 35 - 20<br />
For Time: 5 Rounds<br />
For Time: 5 Rounds<br />
• Kettlebell Swing 50lbs<br />
• Pull-ups<br />
• Sit-ups<br />
• Burpees<br />
• 400m Run<br />
• Deadlift 135lbs<br />
• Knees to Elbows<br />
• Box Jump 20"<br />
• Kettlebell Swing 50lbs<br />
• Ring Pull-ups<br />
• Ring Dips<br />
• 400m Run<br />
• Max Bench Press in 1 min<br />
-Rest 1 min<br />
• Max Pull-ups in 1 min<br />
-Rest 1 min<br />
• Max Push-ups in 1 min<br />
-Rest 1 min<br />
• Max Ring Dips in 1 min<br />
-Rest 1 min<br />
50 - 35 - 20<br />
50 - 35 - 20<br />
50 - 35 - 20<br />
5 Rounds<br />
5 Rounds